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Sam | Nutrition and Strength Coach

@aligned.performance.co

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Helping busy women lose fat & build strength
🏆 Evidence-based coaching
🙌 Lost 50kg & kept it off | I Get It!
⬇️ Coaching • 77 Aligned • Booking Below

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This week's Yintention Yoga affirmation, "I relinquish fear!" It's not the fear of a physical act, it's the fear of trying, the fear of failure, the fear of chasing a dream or moving forward. You have to have faith in yourself. No one else can make your dream come true. Dream and dream big, then chase it.
#affirmation #fear #try #dreams #goal

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I loved helping Sam out this morning with G's contest prep. It wasn't the 15kg PB, it was the connection Sam has with G. the hug at the end. Wait for it, it's really great to see. The joy in the face of the coach who wants it as much as the lifter themself. If you want a great coach for contest prep or general training and conditioning. Give Sam a yell and you also get to train out of a private studio if you choose. #powerlifting #powerlift #gym #life

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I’ve had the pleasure of working with Sam since the beginning of 2025 and over that time we’ve achieved a lot.

A lot of people think coaching is just writing a program and giving out macros. Sam’s last prep is a great example of why that isn’t true.

Shout out to @aligned.performance.co for the work you’ve put in during this last prep but also these last few years. Can’t wait to see what you put up at end of the year.

For all coaching enquires apply through the link in my bio.

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One of the most important muscle groups to strengthen during pregnancy? Your glutes. 👏

Strong glutes help support your pelvis and reduce stress on your low back, making them one of the most important muscle groups to prioritize throughout pregnancy.

But that’s just the beginning. Strong glutes can also help:

▫️ Reduce common pregnancy-related aches and pains, including low back pain, SI joint pain, and sciatica.

▫️ Improve balance and stability as your center of gravity changes.

▫️ Make everyday movements like squatting, lifting, carrying, and getting up from the floor feel easier.

▫️ Build the strength and endurance needed to keep up with the increasing physical demands of pregnancy, and soon enough, parenthood.

A big thank you to ProNatal Certified Coach @aligned.performance.co for demonstrating some of our favorite lower-body exercises to help build glute strength throughout pregnancy. 👏

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Post-workout nutrition isn’t just for muscle gain… it plays a big role in fat loss too.

Protein + carbs after training helps:
• Repair and maintain muscle
• Keep you fuller for longer
• Reduce cravings later in the day
• Support better performance next session

Fat loss isn’t about eating less and less
it’s about fuelling in a way you can stay consistent with.

You don’t need anything fancy just a bit of structure that you can stick to.

If you would like to get help with this DM “START” and let’s get you feeling more confident and less restriction 🙋🏼‍♀️💌#nutrition #postworkoutmeal #onlinecoach #sportsnutritionist

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Vendors for our comp, have a chat, they're local and helpful.
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#lovewesterndowns #chinchilla #fitness #betterthanyesterday #dropbearsrule

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Supplements vs real food… what actually comes first? Real food. Almost always.

Supplements are exactly what the name suggests they supplement your diet

Whole foods provide:
• Fibre
• Nutrients
• Energy
• Satiety
• Diversity
• Long-term health support

Supplements can be helpful especially for specific deficiencies or performance goals but they should never replace consistent, balanced meals.

Before you buy another powder or capsule, ask yourself:

•Am I having a professional help me implement it within my diet.
•Have I built structure around my meals first?

Food first. Supplements second.

Follow along for more nutrition tips and comment what you want to see more of 🫵🏻👇🏻#nutritionist #supplements #realfood #onlinecoach

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If you’re hitting 200g of protein because TikTok said you should…
Pause.

Protein is powerful.
But more isn’t always better.

Your body can only use so much for muscle repair at a time.
The rest? It’s just extra calories.

For most active women and men:
✔ Enough to support recovery
✔ Enough to manage hunger
✔ Not so much that it crowds out everything else

Nutrition isn’t about maxing one macro.
It’s about building a plate that actually works for your life.

Save this if you’ve ever wondered whether you’re overdoing it 🤍
#onlinecoach #protein #balance #nutritionist

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